Most packaged foods have a Nutrition Facts label. Here are some tips
for reading the label and making smart food choices:

Check servings and calories. Look at the serving
size and how many servings you are actually eating.

tip: If you eat 2
servings of a food, you will consume double the calories and double
the % Daily Value (% DV) of the nutrients listed on the Nutrition
Facts label.

Make your calories count. Look at the calories on
the label and compare them with the nutrients they offer.

tip: When you look at
a food’s nutrition label, first check the calories, and then check
the nutrients to decide whether the food is worth eating.

Eat less sugar. Foods with added sugars may
provide calories, but few essential nutrients. So, look for foods and
beverages low in added sugars. Read the ingredient list, and make sure
added sugars are not one of the first few ingredients.

Know your fats. Look for foods low in saturated
and trans fats, and cholesterol, to help reduce the risk of heart
disease. Most of the fats you eat should be polyunsaturated and
monounsaturated fats, such as those in fish, nuts, and vegetable oils.

tip: Fat should be in
the range of 20% to 35% of the calories you eat.

Reduce sodium (salt); increase potassium.
Research shows that eating less than 2,300 milligrams of sodium (about 1
tsp of salt) per day may reduce the risk of high blood pressure. Older
adults tend to be salt-sensitive. If you are older adult or
salt-sensitive, aim to eat no more than 1,500 milligrams of sodium each
day—the equivalent of about 3/4 teaspoon. To meet the daily potassium
recommendation of at least 4,700 milligrams, consume fruits and
vegetables, and fat-free and low-fat milk products that are sources of
potassium including: sweet potatoes, beet greens, white potatoes, white
beans, plain yogurt, prune juice, and bananas. These counteract some of
sodium’s effects on blood pressure.

tip: Most sodium you
eat is likely to come from processed foods, not from the salt
shaker. Read the Nutrition Facts label, and choose foods lower in
sodium and higher in potassium.

Use the % Daily Value (% DV) column: 5% DV or less
is low, and 20% DV or more is high. Keep these
low: saturated and trans fats, cholesterol, and sodium.Get enough of these: potassium and fiber, vitamins A, C,
and D, calcium, and iron.Check the calories: 400
or more calories per serving of a single food item is high.